Research shows that a significant percentage of North American adults between 18 and 64 report being dissatisfied with their sleep. For shift workers, the situation is even worse, with poor sleep remaining the most common health complaint.
Sleep is a slippery creature. Given that it’s vital to our survival and ability to function — particularly when our profession involves life and death decisions — it seems unfair that it’s so hard for us to grasp. The more you chase it, the more elusive it becomes.
Why is sleep so tricky, and what can we do about it?
How does sleep work?
In an ideal scenario, we’d go to sleep at the same time each night when it grows dark, and wake up at the same time the each morning.That’s known as the “circadian rhythm,” and it’s our body’s built-in schedule. In addition to that rhythm, we also have a “sleep appetite.”The longer we’re awake and the more activities we participate in, the bigger our sleep appetite becomes. In that original ideal scenario, we’d spend plenty of time outdoors during the day, exercising body and mind, so that both would be pleasantly ready for sleep again by nightfall. Easy!Unfortunately, for most of us, that ideal scenario bears very little resemblance to real life.
All kinds of things can interfere.Shift work and travel are key offenders, but so too are days spent indoors at a desk, kids who insist on jumping into bed with us, and even the tiny change that occurs when the clocks go forward or back. When that happens, things can feel out of kilter. We might have missed an entire sleep cycle and feel desperate for some shut-eye,but when the opportunity to sleep arrives, our body clock just isn’t ready. Sleep may not come as quickly as we’d like — or it may not come at all.
The good news is that sleep, though slippery and elusive, can be coaxed into your life on a regular and restful basis.Once we accept that our personal sleep situation doesn’t fall into the ideal scenario, we can focus on how best to operate with what we do have. Figuring out the sleep/wake schedule that’s right for you may take some trial and error, but there are key elements that help most people.
Set the Stage for SuccessIn the lead-up to sleep, it helps to gently encourage your body and brain to move in that direction. Bedtime rituals such as taking a hot shower or bath, brushing your teeth and putting on pajamas can start the process. Lower lighting, relaxing music and reading a few pages of a book can continue that journey. Avoid caffeine and alcohol, as both can cause sleep disturbances.
Light, noise and room temperature can interfere with sleep, particularly during the day. Black-out blinds, an eye mask, ear plugs or white noise can help, so ensure you’re kitted out,and aim for a room temperature of around 18.5 C or 65 F to help induce sleep. A sign on your front door will help fend off an untimely visitor or delivery, and another on your bedroom door will remind others in the household that you’re not to be disturbed. Unless you’re on call, turn off your phone — and if you can bear to be apart from your device, use a stand-alone alarm clock, so you can leave your phone elsewhere in the house.
Make Friends with Your Bed
Ideally, your bed should only be used for sleep and sex. That’s because it’s important to associate that bed with relaxing.
The more time you spend awake in bed, furious that you aren’t asleep,the more your body and brain will associate the pillow with that frustration. Frustration is stress, and stress causes increased cortisol and adrenaline to be released, which in turn, keeps us alert. It’s the same system that, long ago, allowed us to act quickly in the face of a saber tooth tiger attack—but is now less helpful when it’s time to snooze. If you find yourself lying in bed, tossing and turning, get up, go somewhere calm and comfortable and do something relaxing. Return to bed only when your eyes are fighting sleep, to preserve that all-important connection between your pillow and sleep.You don’t want to associate that pillow with worry or effort.
The secret is this:sleep can’t be chased down so never try to sleep. Instead, give yourself permission to not sleep and see what happens.
Shift Work & Sleep
Some people aim for a short block of sleep soon after their shift ends and plan another sleep block later, while others prefer a few hours of wakefulness followed by a longer block of sleep, more like those who work a traditional 9-to-5 schedule, but with day and night reversed.Those with a rotating schedule often choose to prepare by adjusting their sleep times, gradually delaying bedtime by an hour or two a few days prior to starting the new shift. This can help you get enough rest and avoid the disruption of sudden changes. Whatever you prefer, aim to stick to the routine so your body and brain know what’s what.
How Much Sleep is Enough?
For most adults aged 18 to 64, seven to nine hours of sleep daily is what’s advised.Some of us can get by on less while some may need slightly more, but we don’t recommend fewer than five hours or more than 11 hours of sleep per day.
If you find that you are feeling very sleepy, consider taking a 10 to 20-minute nap on one of your breaks.
For many, the “coffee nap” can be effective: drink a cup of coffee before your nap so that your wake-up time coincides with the caffeine taking effect. The “coffee nap” can also help if you find you’re sleepy before driving home. Remember that driving when you are sleepy can be more fatal than driving under the influence,and studies show midnight to 6 a.m. is one of the most dangerous periods for drowsy driving. If you begin to feel sleepy behind the wheel at any time, pull over at the next available opportunity where you can park safely and nap.
And if sleep still won’t come?
If, try as you might, your sleep hasn’t improved, consider speaking to a professional who can look at the bigger picture. When I meet someone reporting poor sleep, I’m keen to learn three key things:
—
1. Predisposing Factors
The history of your sleep, from when you were tiny. What was it like in the beginning?
2. Precipitating Factors
Has anything happened to knock your sleep off track? It could be anything from marriage to divorce, children, pets, moves, work, shift work, the weather, health, hormonal changes, getting older, stress, etc.
3. Perpetuating Factors
What could be perpetuating your poor sleep? As mentioned, the anxiety about sleeplessness alone can perpetuate the problem.
—
Ultimately, sleep is important and should be treated as a priority. Be kind and patient with yourself and remember, you’re not alone in this struggle.
